December 2011

Day 4Day 8 of the paleo/burpee challenge Active Rest Day Get those burpees done today!       crossfit.com    

Day 3Day 7 of the paleo/burpee challenge WOD 111207 For time:21-18-15-12-9-6-3push press – 95/65ring dipskb swings – 24kg/16kg       crossfit.com    

Day 2Day 6 of the paleo/burpee challenge WOD 111206 5 rounds for time of:20 wall ball – 20/14 @ 10' target10 burpees35 double unders (150 singles)     crossfit.com  

Day 1Day 5 of the paleo/burpee challenge WOD 111205 AMRAP in 20:00 of:5 inchworm push-ups10 ring pull-ups15 front squats – 75(inchworm push-ups: stand in pike position with hands on top of your feet, walk your hands out to plank position, perform a push-up, walk your hands back to your feet.  Both hands must touch your

Rest Day!

5:00 challenge for week of 111205burpee box jumps – 20″ box, games standards ShedKickers for Week of 111205 CFWE SK_5 rope ascents1 squat snatch – 135/954 rope ascents2 squat snatches3 rope ascents3 squat snatches2 rope ascents4 squat snatches1 rope ascent5 squat snatches SK1_AMRAP in 15:00 of:5 backsquats – 245/16510 “L” pull-ups15 ghd sit-ups SK2_3 rounds

Day 6WOD 111203 5 rounds for time of:200m run15 sdhp – 75/5515 t2b35 squats Day 3 of the paleo/burpee challenge and for those who want to get some muscle-up practice… "Nasty Girls"3 rounds for time of:50 squats7 muscle-ups10 hang cleans – 135/95     crossfit.com  

Day 5WOD 111202 AMRepsAP in 10:00 of double unders or singles. Perform 5 power snatch – 95/65 EMOM starting at minute zero. cash-out – 35 burpees Day 2 of the paleo/burpee challenge I have a body fat scale here at work.  I thought it would be interesting to do a before and after measurement for

Day 4111201Active Rest Day Day 1 of the paleo/burpee challenge!  Get those burpees done!         crossfit.com